Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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Monday 201116
4 rounds for time of:
20 power snatches
50 double-unders♀ 65 lb. ♂ 95 lb.
Tuesday 201117
Back squat 7-7-5-5-3-3 reps
Kelly Brown
Kelly Brown
5 rounds for time of:Row 440 m
10 box jumps
10 deadlifts
10 wall-ball shots♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
Sunday 201115
Complete as many rounds as possible in 10 minutes of:
20 dips
15 GHD sit-ups
20 handstand push-ups
15 GHD sit-ups
Larry
Larry
21-18-15-12-9-6-3 reps for time of:Front squats
Bar-facing burpees
*200-m sandbag carry after each round♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
Thursday 201112
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks♀ 105 lb. ♂ 155 lb.
Sunday 201108
For time:
15 muscle-ups
150 double-unders
12 muscle-ups
120 double-unders
9 muscle-ups
90 double-unders
Monday 201109
Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Thursday 201105
Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata rowThe Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Saturday 201107
For time:
Row 1,000 meters
50 dumbbell squat snatches, alternating
Row 750 meters
35 dumbbell squat snatches, alternating
Row 500 meters
20 dumbbell squat snatches, alternating♀ 30-lb. dumbbell ♂ 40-lb. dumbbell